Swimming Fitness Workout Beginners

Swimming Fitness Workout Beginners

The swimming fitness workout for beginners is specifically designed as that, a workout to ease you into a fitness training regime that should not stress your body too much. As with beginning any workout exercise it is vitally important that you do not push your body too hard initially, but steadily build up a good foundation of fitness that will put you in good stead to increase your work loads after regular exercise.

Equipment Needed: Swimwear, towel, stopwatch, Waterproof MP3 Player (optional)

Intensity Levels: 1 = easy; 2 = moderate; 3 = quite hard; 4 = hard; 5 = maximum

Length of Session: 42 Lengths (1050 meters). If you cannot do any of these strokes in this session then use a stroke of your own choice. Each session can be extended or decreased due to the discretion and fitness levels of the participant.

NB: The number of lengths indicated is based on a 25 meter pool. You may need to make some slight adjustments to the number of lengths indicated based upon the pool where you swim.


WARM UP 5 x 1 length (125 meters) continuous swimming using freestyle/front crawl.
Move to the next section as soon as you feel ready to do so, but take no longer than 1 minute rest
SKILLS 5 x 1 length (150 meters) breaststroke5 x 1 length (150 meters) freestyle/front crawl 22 15 secs rest between each lengths
MAIN SET 1 x 3 length (75 meters) freestyle/front crawl2 x 2 length (100 meters) breaststroke5 x 1 length (125 meters) freestyle/front crawl2 x 2 length (100 meters) breaststroke1 x 3 length (75 meters) freestyle/front crawl 3 45 secs rest between every 3 lengths30 secs rest between every 2 lengths15 secs rest between every 1 lengths
SWIM DOWN 6 x 1 length (150 meters) continuous swimming using your own choice of stroke
no rest
TOTAL 42 x 1 length (1050 meters)

Individuals should seek medical advice or consult a doctor if they have any medical conditions or are commencing exercise for the first time after an operation or illness. If you are new to exercise or unsure of any activity then you should seek further advice from an exercise professional.

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